Base Training for the Time Trialist

Average Weekly Training Hours 10:03
Training Load By Week
Average Weekly Training Hours 10:03
Training Load By Week

Improving time trial performance begins with a strong base period. This 12-week training plan begins with a field test to establish both heart rate and power zones (although a power meter is not needed).

During this plan, you’ll work on building power and riding comfortably on the time trial bike with moderate-intensity intervals (like tempo intervals). VO2 intervals follow to prepare you for the transition to threshold work that makes up the build period. A field test finishes off the plan to track progress and to help establish training zones for the next phase of training. Throughout the training plan, you’ll combine off-the-bike and on-the-bike strength work to further improve performance.

The plan is perfect for a variety of skill levels. Overall riding time is kept low for the working individual but the plan includes options for increasing volume if wanted. Detailed workout descriptions are provided to make it easy to follow along.

This plan is ideally started ~24 weeks from your goal race. To continue building on your progress from this plan, check out “Build and Race Taper for the Time Trialist”. Your best season starts here!

Sample Day 2
1:00:00
General Endurance (HR)

Zone 2 (should be a 5-6 out of 10 in terms of perceived exertion) for today's ride. No soft pedaling downhills or smashing the uphills, let heart rate be your guide not power.
Power may drift a bit as the ride goes for a given heart rate, that's ok, if need be drop the power to maintain heart rate, not increase heart rate.

Sample Day 2
0:45:00
Gym Work

Follow the instructions in the attachment. Always focus on good form over high weights!

Sample Day 3
1:00:00
Start Efforts (3 stomps)

Ride zone 1-2 (4-5 out of 10 for perceived exertion). During the ride, perform 3 x 15sec stomps.

Stomps: Start in a big gear from a low speed and then accelerate as hard as you can while staying in the saddle the whole time. It should take you awhile to get on top of the gear (reaching 100rpm in the last 5 sec). Focus on using your core to keep your upper body smooth and transfer all the power into the pedals.

These efforts are surprisingly taxing. Allow full recovery between efforts (2-5 min).

Sample Day 4
1:00:00
Recovery Ride

Nice and easy today, keeping the cadence light (zone 1- rating of 4/10 in terms of perceived exertion). Don't feel you need to hit any power or heart rate values (maybe even hiding this data during your ride).
5x30 sec one leg drills if you feel like you need to do some sort of "effort".

Sample Day 4
0:45:00
Gym Work

Follow the instructions in the attachment. Always focus on good form over high weights!

Sample Day 5
1:00:00
Recovery Ride

Nice and easy today, keeping the cadence light (zone 1- rating of 4/10 in terms of perceived exertion). Don't feel you need to hit any power or heart rate values (maybe even hiding this data during your ride).
5x30 sec one leg drills if you feel like you need to do some sort of "effort".

Sample Day 6
1:00:00
Opener Ride

Once you've gotten loosened up with easy pedaling do some openers with full recovery between each effort (at least 2 min).
5min zone 3/tempo (6 out of 10 perceived exertion)
5min zone 4/threshold (7 out of 10 effort) @ race cadence
2x30 sec zone 6 (open up the legs but don't go 100%)
Spin easy to finish off the ride

Jim Peterman, PhD
|
Catalyst Coaching

Through personal experience and academic training, Jim brings a unique perspective to coaching. Jim has experience in a variety of events (mountain biking, cyclocross, stage racing, time trialing, century rides with mom) and has a passion for coaching athletes of all ability levels and with any athletic goal.

Jim focuses on each individual to design a custom coaching plan that best suits your needs. More information can be found at catalystcoachingco.com. He looks forward to working with you!